Piriformis Syndrome is a condition where the piriformis muscle, located in the buttocks, spasms and causes pain throughout your seat. Individuals might also feel pain, numbness, or tingling along the back of the leg or foot. While medications like pain relievers, muscle relaxants, and anti-inflammatories can help, the most recommended treatment for this painful affliction is physical therapy and stretching. Below we have shared some helpful stretches designed to minimize your piriformis discomfort.
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#1 – Supine Piriformis Stretch
Lie on your back on the floor, maintaining good alignment with your head, shoulders, hips, and legs. Tighten your core and use your hands to pull your knee towards your chest, bending your leg at a 90-degrees angle. With one hand, grab your heel and pull both your knee and ankle towards your body, flexing your toes back towards your knee. Hold this position for 30 seconds. Relax and repeat the movement on the opposite side.
Supine Piriformis Stretch
#2 – Crossed-Leg Knee to Chest
Lie on your back with your knees bent and your feet flat on the floor. Cross one leg over the opposite knee and raise both legs, holding your lower leg with both hands. Pull your knee closer to your chest to intensify the stretch. Hold this position for 30 seconds. Relax, return to the starting position, and repeat the movement on the opposite side.
Crossed-Leg Knee to Chest
#3 – Figure 4 Stretch
Lie on your back with your knees bent and your feet flat on the floor. Cross one ankle over the opposite knee and raise both legs, holding your lower leg with both hands. Pull your knee closer to your chest to intensify the stretch. Hold this position for 30 seconds. Relax, return to the starting position, and repeat the movement on the opposite side.
Figure 4 Stretch
#4 – Hamstring Stretch
For this exercise, use a strap, resistance band, towel, or any piece of fabric that you can loop under your foot.
Lie on your back on the floor, maintaining good alignment with your head, shoulders, hips, and legs. Tighten your core. Loop the strap under one foot and extend your leg up towards the ceiling, ideally to a 90-degree angle. Hold this position for 30 seconds. Relax, return to the starting position, and repeat the movement on the opposite side.
Hamstring Stretch
#5 – Seated Spinal Twist
Begin in an upright sitting position on the floor with your legs extended in front of your body. Maintain good alignment with your head, shoulders, and hips. Bend one knee and place your foot on the floor over your opposite knee. Engage your core and twist your upper body to the side. Pull your knee closer to your body to intensify the stretch and hold this position for 30 seconds. Slowly return to the starting position and repeat the movement on the opposite side.
Seated Spinal Twist
We hope that these exercises lessen your piriformis pain and discomfort. Be sure to give these a try! For a more detailed program designed to eliminate your Piriformis Syndrome once and for all, check out Piriformis Syndrome Solved.
